Lesson 3: Glutathione (GSH) Copy

Glutathione (GSH)

Glutathione – Critical Master Detoxifier:

Glutathione (GSH) is a tripeptide of cysteine (Sunflower Seeds & Tempeh), glutamate (Cabbage & Beans), and glycine (Tempeh & cabbage). These amino acids made the synthesis of GSH possible and act as a major cellular antioxidant in the body. Glutathione is a powerful antioxidant produced in humans, plants, animals, fungi and some bacteria. Glutathione is capabe of preventing damage to important cellular components caused by reactive oxygen species such as free radicals, peroxides, lipid peroxides and heavy metals. Glutathione is one of our bodies most important antioxidant, made up of three amino acids: Glutamine, glycine and cysteine. Sulfur is important for producing glutathione such as that found in onions, garlic and cruciferous vegetables. Vitamin C also plays a role in glutathione maintenance levels.

Glutathione is a naturally occurring molecule that is present in every cell of the body. Levels decrease with age and low levels can cause many serious diseases. It is one of the most powerful antioxidants in the body as it is the only one that is intracellular. Scientists have found it is also useful to other antioxidants as it maximises the activity of Vitamin C, Vitamin E and CoQ10. While a healthy diet and lifestyle can help to slow the body’s decline, supplementing this with glutathione precursors can help to stimulate the body to produce more and thus maintain health and slow the aging process.

N-acetyl L-cysteine (NAC) helps to replenish intracellular glutathione, a vital cellular antioxidant. NAC has a low molecular weight and is well absorbed via oral administration. NAC is a glutathione precursor that has been used in therapeutic practices for several decades. It has long been used to support healthy mucous production in a subset of patients and to support liver function.

The GSH blood test will test for glutathione levels in body, to determine your body’s ability to detoxify. A blood test to check CRP (C-reative protein) – will tell you the inflammation level of your body which may indicate a lack of glutathione.

Increase Glutathione Synthesis and Maintenance with:

  • Vitamin C – Strawberries, Kiwis & citrus Fruits
  • Vitamin E – Tocotrienols, Avocados & Almonds
  • N-acetyl L-cysteine (NAC)
  • Selenium – (Brazil Nuts + Sesame Seeds)
  • Magnesium – (Greens + Chocolate)
  • Manganese – Almonds, Avocado, Spinach, strawberry
  • ATP – D-Ribose
  • Homocysteine – Methionine (Tempeh, Sunflower Seeds), B6, B9, B12
  • Amino Acids – Glutamine (Cabbage), Glycine (Tempeh, Cabbage), Cystine (Sunflower Seeds, Tempeh)
  • Sillymarin – Milk thistle (Milk Thistle Seed Milk)
  • Sulphur rich foods – Onions & Garlic
  • Sulforaphane – broccoli sprouts (Sulforaphane – Take with Iodine)
  • Naturally Glutathione Rich Foods – Avocado, Spinach, Asparagus
  • Cruciforous Foods – Cabbage, Brocoli, Asparagus 
  • B 6 – Tempeh, Spirulina, Avocado, Sunflower Seeds
  • B9 – Spinach & Asparagus
  • B12 – Nori, Spirulina, Supplement
  • PQQ – (Tempeh, Cacao, Natto)
  • Choline (Aplha GPC)
  • Aerobic exercise
  • Weight lifting
  • Curcumin – Turmeric extract
  • Good sleep – At Least 7.5 – 8 hours of quality deep sleep
  • Avoid alcohol

Glutathione occurs naturally in many fresh vegetables and fruits. A healthy diet can help to maintain levels of this amino acid and make it possible for the body to continue to synthesise it. Vegetables that contain high amounts of sulphur are particularly useful for this. This includes cabbage, broccoli, garlic, kale and cauliflower. However many of the benefits are lost when food is cooked.

Listen to Dr. Ben Lynch speaking about Glutathione


The Mitochondrial Biogenesis Protocol Summary

1. Morning cold exposure (cold shower, bath, ice vest, etc.) followed by sun exposure or brief red light exposure.

2. SIT or HIIT after fasting for at least 10 hours. (Done every other day). Can use sprints, weighted sled, bodyweight exercise, or stationary bike.

 Occasionally after 24-72 hours on LC diet.
 Pre-load with baking soda.
 Use cacao, PQQ , curcumin, or sulforaphane before workouts. They can also be used in general with meals.

3. Infrared sauna/heat therapy either post-exercise or in the evening.

4. Have ample amounts of some kind of cruciferous vegetable for breakfast for sulforaphane. Broccoli sprouts are ideal.

5. Consume ample DHA in your diet.

6. Massage or Self-myofascial release (i.e. foam rolling) post-exercise.

7. Consume PQQ either in supplement form or in the form of ample raw cacao. (Combine with ubiquinol to amplify effect).

8. Consume olives, olive oil as a staple fat source, or use olive leaf extract.

9. Consume liberal amounts of the spices cinnamon and cloves. (Can cycle them).

10.Cycle these adaptogens: Rhodiola Rosea, Reishi, Shilajit, and Gotu Kola

11.Eat a wide variety of herbs, other adaptogenic substances and the xenohormetins mentioned in the section on xenohormesis. Many of these likely promote mitochondrial biogenesis.

12.Do occasional intermittent fasts (one or two days per week, or a few days each month), and cycle in some low carb days to fully deplete glycogen stores (particularly before morning fasted exercise).

13.Red/Near-infrared light therapy either post-exercise, or in the evening before bed (on the muscles that you trained that day, or on whole body).